Arm or Biceps Curl (Training with Free Weights)

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The Biceps Curl is a very popular exercise which works on the biceps brachii muscles. These muscles are located on your upper arms. When you do this exercise with your palms facing the ceiling, it is called an Arm Curl or Biceps Curl. However, if you rotate your forearms in such a way that your thumbs are facing the ceiling, you call this exercise a Hammer Curl. This Free Weights exercise is called a Reverse Curl when you hold the weights with your palms down or facing the floor. Each variation you perform strengthens the biceps in a slightly different way.

You can do the Biceps Curl in different ways using different pieces of Fitness Equipment. You can do this while standing or sitting on a bench. As for the equipment, you can use dumbbells, barbell, cables, or biceps machine. In this section, learn how to do the Biceps Curl with the use of dumbbells.

STEP 1: Stand with legs slightly bent and feet hip-width apart. Place your arms straight and close to your body.

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STEP 2: Bend your elbows up to your chest. Straighten your arms and lower the weights to the starting position.

The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important that you use a weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

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